12/26/2016 Monday


Ashburn CrossFit – CrossFit

Warm-up

Tabata (alternate two movements)

Walking Lunges

Burpee

8 Total Rounds (4 of each)

Barbell Complex (8-10 reps of each)

2 Rounds:

Deadlift

Back Squat

Bent Over Row

Good Mornings

Power Snatch

– With any time remaining, perform a Flag Pole Stretch

+ one other upper back/thoracic drill.

Workout Prep:

Review movements with barbell, break into:

Front Squat

Hang Power Clean

Deadlift

Power Clean

Squat Clean

Perform as many reps as needed to get moving well.

(15 min)

3 x 2 Squat Clean + 1 Power Clean

3 x 1 Squat Clean — alternate with

3 x 1 Power Clean

2 x 1 Squat Clean + 1 Power Clean

– Rest a few minutes between set

– Aim to have the last set of Squat Clean be starting weight, and last set of Squat Clean + Power Clean be the starting weight for the second part. Use the above sets to feel out the weight.

Fitness

Metcon (2 Rounds for weight)

8 min

1 Power Clean

Every 30 sec

Rest 2 min

8min

1 Power Clean

1 Front Squat

Every 30 sec

RXD

Metcon (2 Rounds for weight)

8 min

1 Squat Clean

Every 30 sec

Rest 2 min

8min

1 Squat Clean

1 Power Clean

Every 30 sec

Beyond RXD

Metcon (2 Rounds for weight)

8 min

1 Squat Clean

Every 30 sec

Rest 2 min

8min

1 Squat Clean

1 Power Clean

Every 30 sec

Cool Down

Tabata Air Squat (AMRAP – Reps)

Categories: Wod

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